Well I have another cycle going for a meet in JAnuary. I am suiting up again and trying to hit the QT for USAPL Mens. Its in MS so its too close not to do.
Doing the first 4 weeks with light wraps, and no other equipment, then suiting up and shirting up the last 8 weeks.
My notation goes sets x reps x load
When I use letters it is what i call “Relative intensity”,…light, medium, heavy
heavy=all reps a challenge except first…3-5 reps range
Medium=last few reps a challenge…usually 6-10 rep range
light=no reps a challenge, more focused on movement not strength…12-30 rep range
Only exercise ths varies usually will be shrugs where it might be 3x10xH
10/26/10
Overhead squat: 3x3x95
Bench Press: 5x4x70% = 315 (2 fingers in)
medium grip 2 bd bench press: 5x4x70% = 315
t-bar row: 3x3+3x3 plates (the first 3 reps are done as a scapular retraction with a small row, then the last three are done with a full stretch and extension)
DB mil press: 3x6xM
Incline bench: 3x10xM
Lat Pull: 3x10xM
db flyes: 3x10xM
db shrugs: 3x12x100
db curls: 3x10xM
hang snatch: 5x5x95-135
I will try to stay up to date and post videos when i can.
camber bar squat: 3x3x60% = 365
camber bar bench: 3x3x60% = 255
deadlift (no belt): 8x1x70% = 425 done standing on a 1 1/2 inch block in 2 bursts of 4 reps at 30 sec rest
standing calf raise on 1 1/2 inch block: 10x315, 2x6x365
rack pulls (these are done off wooden blocks at about 1 inch below the knee): 3x475, 2x505, 1x545, 1x585
The camber bar numbers will go up as the cycle progresses, and will incorporate chains
Fridays for me are always a light upper body day. I do light weights, high reps, and try to do circuits.
Example: circuit 1: bench 10x225, hang clean and press 5x135, camber bar shrug 10x225, lat raise 5x25
This circuit will change up every week
The goal is to come up with a good circuit, 5-8 movements, that works all upper body, with enough weight to feel it, but not too much to stress the joints too badly. Once I figure out a good one, Friday will be 5 times through the circuit, then abs.
Also have friends that do crossfit and might start working with them here and there on fridays.
squats: 5x5x70% = 425 very light wrap
strongman squats: 1xup these can also be called progressive load, start with 60% and add weight each rep
this cycle i am starting at 365, so this days went 365, add 20 lbs each rep till 445
dumbell bench press: 3x10x80
sumo Dl (double overhand with straps): 5x3x405
leg extension: 2x15x25
Hip flexor was bothering me so did not do overhead squats, but did barweight squats to loosen up
For my relative intensity accessories i will put numbers that i know
bench press: 2 fingers in from competition grip 5x5x70% = 315
2 bd bench press med grip: 5x5x70% = 315
T-bar row: 3x3+3x3 plates…see earier dates for explanation
db mil press: 3x6x60
incline bench: 3x10x135
lat pull: 3x10xM
Db flyes: 3x10x40
db shrugs: 3x12x100
db curls: 3x10x40
hang snatch: 5x5x95
Today was rough because I had to mess with the car all day, there is a leak somewhere and i cant find it so spent the day between work and vacuuming the carpet, then removing the carpet.
Your numbers are so insane. Can’t even remotely relate. Of course, that’s a two-way street. My weights are the equivalent of carrying in a small bag of groceries for you.
Somebody was using the camber bar so i switched to OLy squats…high bar close stance
OLY squats: 4x3x60% = 365
camber bar bench press: 5x5x60% = 255 + 30 lbs chains
DL: 10x1x75% = 455…on 45 lbs plate
Did not do rack pulls, on one of the singles, there was some chalk on the plate and i slipped a lil and my back told me about it, so i didnt do the rack pulls
standng calf raise: 3x10x315
Things are feeling good to this point.
Got a new tire at the gym and its nice outside so maybe i can finally do some outside circuit work today.
squats: 5x5x75% = 455
strongman squats: 2xup…start at 365, add 20 lbs each rep, up to 445
dbbp: 3x10x80
sumo DL: 5x3x405
bike: 4 minutes
Tendonitis is actin up abit, but not near what it used to be and ice is helping.
I am also switching up leg extensions and the stationary bike here and there. Did some dynamic ab work.
Anxious to put on equipment next week. Will be the first time since Men’s '08.
squats: 3x10x135
Bench press: 5x5x75% = 335 2 fingers in from comp grip
2 bd med grip bench press: 5x5x75% = 335
t-bar row: 3x3+3x 3 plates and a 25
db mil press: 3x6x60
inc bench: 3x10x135
lat pull: 3x10xM
db flyes: 3x10x40
db shrugs: 3x12x100
db curls: 3x10x40
did not do hang snatch because of elbow and shoulder, did extra stretching…will put snatch back in next week.
squats: 3x10x135
Bench press: 5x5x75% = 335 2 fingers in from comp grip
2 bd med grip bench press: 5x5x75% = 335
t-bar row: 3x3+3x 3 plates and a 25
db mil press: 3x6x60
inc bench: 3x10x135
lat pull: 3x10xM
db flyes: 3x10x40
db shrugs: 3x12x100
db curls: 3x10x40
did not do hang snatch because of elbow and shoulder, did extra stretching…will put snatch back in next week.
squats: 3x10x135
Bench press: 5x5x75% = 335 2 fingers in from comp grip
2 bd med grip bench press: 5x5x75% = 335
t-bar row: 3x3+3x 3 plates and a 25
db mil press: 3x6x60
inc bench: 3x10x135
lat pull: 3x10xM
db flyes: 3x10x40
db shrugs: 3x12x100
db curls: 3x10x40
did not do hang snatch because of elbow and shoulder, did extra stretching…will put snatch back in next week.
How often leading into the meet do you incorporate walk-outs? Have you used them leading up to a meet before? I could use some work on walking weights out in a tight suit, but don’t want to burn myself out practicing it either.
squat: 5x2x80% = 565 put on full equipment but did straps down
OL: tried to do walkouts but i am havig flexibility issues with my shoulders as usual. Sometimes i cant get the bar set with straps up and if i had tried to do them I would have hurt myself. But I havent squatted in a suit in almost two years so I am learning everything again.
DBBP: 3x10x90
sumo DL: 5x3x365
pause squats: 2x3x365 + 60 lbs chains
squatting today reminded me of why i didnt wear a suit for so long. But IM gonna get it down. The weight isnt the issue as much as relearning the equipment.
squat: 3x10x135
Bench press: 5x2x80% = 405…first week in a shirt
comp grip board press raw: 5x2x365
t-bar row: 3x3+3x3plates and a 25
db mil press: 3x6x70
inc bench: 3x10x135
lat pull: 3x10x180
db flyes: 3x10x40
db shrugs: 3x12x100